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How are you finding them?

Yeah it's still a 'clean' just emphasising a certain aspect e.g. the third pull in the muscle clean or a high hang clean...or if you were weak off the floor clean pulls etc. There are tonnes of diff exercises and it's true you could use them on every clean day as a technique 'primer' and there would be nothing wrong with throwing some normal cleans in after you're assistance exercise to, Infact that would probably be beneficial in terms of developing your technique as the primer would be fresh in your mind.

Looks good though, good luck!

Haha no problem man, in exactly the same build as you then by the sounds, short torso, 6' with a 8' reach/6'5-6 arm span!

Hey man, I'll try and give you my best answer to your question!

Im no expert and have only just started structuring my oly stuff properly myself but what you talk about sounds sensible.

Firstly how is your technique? If it's not upto scratch, I think sorting it out could add 10kg alone. It won't be perfect obviously, so throwing in some lighter technique work one day, maybe with some primer drills like tall cleans/muscle cleans/high hang etc would be a good idea. Then obviously if you want to increase your numbers pushing the bigger weights helps too.

How about something like

Day 1: hang cleans for 5 x 3, stay 'comfortably not missing any reps' maybe progressing to 6 x 2
Day 2: technique drills before you're normal lifting/v light reps in just for perfecting the 'skill'
Day 3: like you suggested something like working upto a heavy singles and doing back offs for like 5 sets of 2 perhaps progressing to back off singles with a heavier weight.

Obviously there's a million ways to program and don't take this as gospel, but I don't see why something like this wouldn't lead to at least a 10kg gain in a month or so.


With technique being so important do you have any vids? Apologies if I just haven't looked hard enough! Also if grip is a limiting factor with the hang clean, make sure you're hook gripping and using chalk!

Quote from: gukl on March 01, 2015, 01:16:23 pm

Hey man

So i'm thinking about incorporating a few short runs into my training. But no idea how to go about it. I'm thinking maybe stay 3 miles or under/30mins so it doesn't interfere with my strength/power goals too much? Do you think this would be beneficial just for overall fitness? say if i ran 2 miles twice a week in under 20 mins, thats cool right?

ya that's fine. <= 30min running @ 3-5x/week shouldn't have any detrimental effect on your strength/power goals. It really depends on your pace though. If in that 30 minutes you're going 'max effort' (pushing lactic threshold), then it'll definitely be taxing. That's where you get max adaptations, which may be detrimental, especially from a recovery standpoint. It's fine to push it once in a while though.. If you're staying relaxed & under threshold, then it's pretty much on level with a warmup. You'll  get improvements in general fitness without tapping into your recovery/cns fatigue.

Give it a go. Are you thinking about doing those runs prior to your lifting sessions? I prefer short sprints / reactive work pre-lifting. But, you can always throw in a nice 15-20min run then follow it with some short sprints etc, should have you feeling really good when you start lifting.

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The new 0 drop inov 8s feel great to run in,

nice!

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calves definitely took a bit of a beating though.

ya, rest em` a bit before you run again. don't be like me :F

pc!

Thanks for getting back to me! Yeah it would just bee 2-3x per week 15-20 min kinda things, wouldn't push too hard would like to be getting under 6 min miles though! And probably on off days to be honest. I used it on Sunday as a method of transport to get to the shop, 1 mile/7mins saves a boring walk/bus fare

Wasn't sure where to post this, but anybody into meditation?

I dabbled in the past and knew it helped. I'm generally quite a nervous person so I decided to really try and stick with it and have experienced great effects so far!

I'm using the headspace system, actually bought the paid version after the first 10 free days. find it's a really good way to get started if you don't know where to begin and also paying for it makes me much more consistent with my practice!

and of course the evidence is just awesome..for something that takes so little time and is free

http://journals.lww.com/psychosomaticmedicine/Abstract/2003/07000/Alterations_in_Brain_and_Immune_Function_Produced.14.aspx

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1361002/

http://ajp.psychiatryonline.org/doi/abs/10.1176/ajp.149.7.936

yes very weird! 140kg is a strong front squat! whats your max?!

cleans, especially power are massively mental..i twice made 10kg jumps in my pr in one session, clearly didn't gain that much strength in a week. you may find you hit 90 then 100 the session after!

and yeah, im hoping my squatting will improve my dead even without deadlifting as my intital leg drive off the floor limits that!